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Wednesday

Level 2

WOD: "Filthy 50" (40)
Box Jumps 24/20"
Jumping Pull Ups
KB Swings (35/26)
Walking Lunges (50 total - 25 each leg)
Knees to Elbow
Push Press (45/33)
Back Extensions
Wall Ball (20/14)
Burpees
Double Unders


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Level 1

WOD: “Dirty 30” (35)

Upscale to Filthy 50 as needed

Thursday

Level 2

WOD: 3 min on, 1 min off x 4, rest 3 min, repeat.

1. Row (cal)
2. 5 Burpees, 20 Double Unders or (40x Single Unders)
3. 5m cone set up: 4 x Sprint, 1 Bear Crawl
4. 5 T2B, 20 Walking Lunges

-

Level 1

WOD: 3 min on, 1 min off x 4, rest 3 min, repeat.

1. Row (cal)
2. 5 Burpees, 20 Double Unders or (40x Single Unders)
3. 5m cone set up: 4 x Sprint, 1 Bear Crawl
4. 5 T2B, 20 Walking Lunges

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